Posted by Emanuel Erlewein on Dez. 11, 2022 in WOD-Post

Sunday-Funday 12/11/2022 Warm-Up 2 min row/bike/ski -then- 2 rds – 10 Plate GTOH (light weight, Baby!) – 10 Down-Ups – 10 alt. Box Step-Ups i/t – 10 Squats (performed slow) WOD Teams of 2 For time – 50 Plate GTOH – 100 Box-Jumps – 200 Squats – 3.000 m . row reps can be split [...]

Posted by Emanuel Erlewein on Dez. 10, 2022 in WOD-Post

WOD 12/10/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine-into-Every minute (7:00)2 Deadlifts (light, can slightly increase weights)4 Box Step Ups5/4 Calorie Row10 m. synchro Lunge Walk WOD-Prep 2 sets: (with partner/ build in weight) 10m Dual/DB/KB Farmer-Carry (each) 4 Synchro Box Step Ups 5/4 Calorie Row 10m Synchro Lunge Walk (each) Workout (AMRAP [...]

Posted by Emanuel Erlewein on Dez. 09, 2022 in WOD-Post

WOD 12/09/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo +Banded 7’s Warm Up-into-3 sets:30 sec 15 m. (2x 7,5 m.) Shuttle-Sprints (build in pace)5 Front Squats (empty bar)5 Push Press (empty bar)10 sec Handstand Hold 2. Strength PrepGive athletes 10-12 minutes to build up to a Heavy Thruster. The bar will be taken [...]

Posted by Emanuel Erlewein on Dez. 08, 2022 in WOD-Post

WOD 12/08/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate2:00 Machine-into-3 sets:10 PVC Pass throughs5 Kip Swings5 Low Box Jumps10 Sit Ups WOD-Prep 1 set: 3 Toes to Bar 2 Box Jump Overs 2 Toes to Bar Workout (6 Rounds for reps) Ro Bro 6 sets: (Every 3:00)10 Toes to Bar15 Box Jump Overs (24/20)10 [...]

Posted by Emanuel Erlewein on Dez. 07, 2022 in WOD-Post

WOD 12/07/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart RateBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell* Perform 3-5 reps at each movement-into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes (This is strength prep)* [...]

Posted by Emanuel Erlewein on Dez. 06, 2022 in WOD-Post

WOD 12/06/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Hip Halo +Banded 7’s Warm Up-into-6:00 Amrap5 Front Squats (empty bar/slow and controlled)4 Broad Jumps5 Push Press (empty bar) 2. Strength PrepGive athletes 10-12 minutes to work up to a heavy 2 front squats + 1 push press + 1 push jerk. Bar can be taken [...]

Posted by Emanuel Erlewein on Dez. 05, 2022 in WOD-Post

WOD 12/05/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate2:00 Machine-into-3 sets1:00 Jump Rope5 Sit Ups5 Inch Worms WOD-Prep 1 set: 1 Shuttle Run (15m) 5 Sit Ups 10 Double Unders 5 Push Ups Workout (12 Rounds for reps) Scott VanderSHOOT & Ben Freaking Davidson 6 Sets (1 Set every 2:30)12x 8 m. Shuttle Run15 [...]

Posted by Emanuel Erlewein on Dez. 04, 2022 in WOD-Post

Sunday-Funday Warm-Up 2 min bike, row or ski -then- 3 rds – 10 Single-Arm Russian-Swings i/t – 10 Down-Ups – 10 Squats 10 min WOD-Prep WOD Teams of 2 A) AMRAP 12 – 10 Push-Ups – 10 KB Front-Squats – 10 Knee-Raises or T2Bs *Partner A performs one rd, while partner B rows or bikes [...]

Posted by Emanuel Erlewein on Dez. 03, 2022 in WOD-Post

WOD 12/03/2022 Warm-Up 1 Block-Run -into- 3 rds – 5 Down-Ups – 10 Plate G2OHs (20/10) – 5 Burpees – 10 Single-Leg RDLs e/s (BB) – 5 Single-Leg Ring-Rows e/s Mobility 2 rds – 45 sec. dynamic Puppy-Pose (Focus on thoracic spine) – 45 sec. Good-Mornings w/ Plate an 5 sec. hold WOD-Prep Go through [...]

Posted by Emanuel Erlewein on Dez. 02, 2022 in WOD-Post

WOD 12/02/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate4:00 Row (slow and stead)-into-2 sets:10 Alternating V-ups10 Hollow Rocks10 Kip Swings5 Hanging Knee Raises WOD-Prep 2 sets: 5 Abmat Sit-ups 3 Toes to Bar Workout (2 Rounds for reps) Haupai Pie 2 sets:50 Abmat Sit Ups50 Toes to Bar-rest 5 minutes between sets- Target time [...]